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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-grated cheese (safest to grate your own from a block).

 

"My life is like tofu - it's what gets added that makes it interesting."
-Angela Johnson

The refrigerator light goes on...

OK, so most folks don't like tofu, but it's a great vehicle - just like chicken or fish or pork. The problem is that people have tofu that hasn't been cooked or spiced well, and having plain chicken or scrambled eggs without seasoning is just as bland.

The tomatillos in this give the tacos a nice bright vinegary flavor, which balances well with the smokiness of the paprika and the sharp cheddar cheese.

If you want a spicier version, replace the smoked paprika with regular paprika and a bit of cayenne pepper.

Tomatillos

These lovely fruits are in the same family as tomatoes and are often called Mexican Green Tomatoes or Tomatoes Verde. They are widely available in most markets and, while tomatillos look like small green tomatoes covered with a papery husk, that is where the resemblance ends.

The skin of the tomatillo is tougher and the meat of the fruit is coarse to mealy (of course a lot of the tomatoes on the market now are coarse and mealy). The flavor is acidic and has a wonderful tartness that adds character to salsas, guacamole, moles and sauces.

4 ounces tomatillos = 36 calories, 1g fat, 0g sat fat, 0g mono fat, 1g protein, 6g carbohydrates, 1mg sodium, 0mg cholesterol


 

Tomatillo Tofu Tacos



Servings = 2 | Serving size =3 tacos

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This recipe makes great leftovers hot or cold.

2 tsp olive oil
1 medium poblano pepper (seeded and diced)
4 medium tomatillos (diced)
4 medium green onions (sliced crosswise; keep white and green parts separate)
1/8 tsp salt
fresh ground black pepper (to taste)
1/2 tsp chili powder
1 tsp smoked paprika
6 ounces extra firm tofu (cut into 1/4 inch dice)
6 crispy corn taco shells
2 ounces reduced fat cheddar cheese (grated)
6 leaves Romaine lettuce (sliced)
12 cherry or grape tomatoes (quartered lengthwise)

Healthy Tomatillo Tofu Tacos from Dr. Gourmet
Place a large skillet over medium high heat.

Add the diced poblano and cook for about 5 minutes. Toss frequently.

Add the tomatillos, stir, cover, and cook for about 15 minutes. Toss frequently.

Add the white part of the green onions, salt, pepper, chili powder, paprika and tofu.

Cook for about 5 minutes. Toss frequently.

Add the green part of the green onion and toss. Let cook for about two minutes.

When ready to serve, place the cheese inside the taco shells.

Top with the tofu mixture and the lettuce and tomato and serve.

Nutrition Facts

Serving size = 3 tacos

Servings = 2

.

Amount Per Serving

Calories 449 Calories from Fat 203
  % Daily Value
Total Fat 22g 34%
    Saturated Fat 3g 16%
    Monounsaturated Fat 11g  
    Trans Fat 0g  
Cholesterol 6mg 2%
Sodium 355mg 13%
Total Carbohydrates 47g 14%
    Dietary Fiber 9g 34%
    Sugars 12g  
Protein 22g  
Vitamin A 74% Vitamin C 186%
Calcium 35% Iron 29%
Vitamin K 114 mcg Potassium 1163 mg
Magnesium 152 mg